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24 Foods That Can Save Your Heart - #16 - Oatmeal

Friday, March 01, 2013

February was Heart Month both in the US and Canada, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. And in Canada, heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor. Scary stats indeed and so it seems timely to look at some foods that can indeed help fight heart disease.

tells us about


Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time -- making it useful for people with diabetes, too.

Tip: Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.

I almost religiously have oatmeal for breakfast every morning - I prefer to add some cinnamon and cut up apples best, but any berries will do. It's a great way to start the day and it's so true that it keeps me full until lunchtime.

tells us that

- Oats are a cereal grain used primarily as food for livestock, with only about 5% of the world crop being consumed by humans. The plants make excellent straw, and the hulls are a source of the chemical furfural, used as an industrial solvent.
- Theophrastus and Pliny believed that oats were a diseased form of wheat.
- Quaker Oats, in Cedar Rapids, Iowa, is the largest cereal company in the world.


Whole Wheat, Oatmeal and Banana Pancakes

Makes 12 pancakes

1 cup uncooked rolled oats
1 cup uncooked wheat flour
3/4 cup all-purpose flour
1/4 cup brown sugar
2 tablespoons dry milk powder
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 egg
2 cups milk
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 banana, mashed

1. Place the rolled oats into the jar of a blender and blend until the texture resembles coarse flour. Whisk together the blended oats, whole wheat flour, all-purpose flour, brown sugar, dry milk powder, baking powder, baking soda, and salt in a bowl; set aside.
2. Whisk together the egg, milk, vegetable oil, and vanilla. Stir in the mashed banana. Pour the egg mixture into the flour mixture and stir just until moistened. Let the batter stand for 5 minutes.
3. Heat a lightly oiled griddle over medium-high heat. Drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry, about 2 minutes. Flip, and cook until browned on the other side. Repeat with remaining batter.

Note: Change it up a bit by adding 1/2 cup applesauce and 1 1/2 teaspoons of cinnamon instead of the banana.

Nutritional info for 1/6 recipe or 2 pancakes
Calories - 333
Total Fat - 8.5g
Saturated Fat - 2.3g
Cholesterol - 42mg
Sodium - 524 mg
Potassium - 408mg
Total Carbohydrates - 54.7g
Dietary Fibre - 4.7g
Sugars - 16.8g
Protein - 11g
Vitamin A - 5%
Vitamin C - 3%
Calcium - 31%
Iron - 25%
Thiamin - 37%
Niacin - 38%
Vitamin B6 - 14%
Magnesium - 25%
Folate - 31%

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Member Comments About This Blog Post
  • BOPPY_
    This could be my favorite blog post ever. Nice yob! emoticon

    I am plagiarizing your recipe for pancakes as we speak. Not sure how often (if ever) I'll have them because pancakes is (are?) a trigger food for me. The cure for eating one, is to eat 10 more. :-| And, I love them with real maple syrup, although I only use a tiny bit because I really don't like real sweet things. (Weird, huh?) (We live in Maple Syrup Country!)

    I am an oatmeal freak. I have it almost every morning. We buy it (quick oats) in the large cylinders whenever it's on sale. Usually 4 cylinders at a time. In addition, I also add a packet of flavored instant oatmeal to the quick oats, about once or twice a week to break up the monotony. If I don't use the instant, I have between 3/4 to 1-1/4 cups of quick oats -- lesser, if I add the instant. Each morning I also add berries, or dried fruit, or both.

    WRT, rationale:

    * I love the way it tastes.
    * I started eating it before I started to lose weight and it really helped lower my cholesterol. (I stopped taking cholesterol meds.)
    * I had a stroke when I was 27. I was in shape and not particularly overweight at the time. (While I had symptoms that remain with me, today, it was not diagnosed definitively until 15 years ago when I had an MRI of my brain. There was no MRI in the "olden" days.) My family (Dad, daughter, brother) all have a genetic clotting factor.

    At any given time, I bet there's between 10 and 20 pounds of oatmeal in our house (a kilo! -- which probably qualifies us as "dealers" to the DEA ;-)); because, while Beth detests hot cereal, she often makes oatmeal cookies for my grandson and his mom.

    Oatmeal -- nature's most perfect food! emoticon

    BTW, I also liked the trivia tidbits you threw in.


    1813 days ago

    Comment edited on: 3/3/2013 7:18:13 PM
    Thanks I need this. I love Oatmeal.
    1814 days ago
  • DS9KIE
    I like overnight oats
    1815 days ago
    I love my steel cut oats!
    1815 days ago
    I've never been one for oatmeal, at least not straight. I usually make breakfast bars and will definitely try the pancake recipe. emoticon emoticon
    1815 days ago
    Love Oatmeal I have it every day for breakfast.
    1815 days ago
    I cook rolled oats just about every morning. I don't use them in baked goods, though (to the extent that I bake) because I don't like the resulting crumb. You'd have to alter the fat, liquid and leavening ratios and end up throwing out a lot of baked goods trying to get it right.
    1816 days ago
  • GABY1948
    I LOVE oatmeal with yogurt on it and often have that for dinner! Thanks
    1816 days ago
    This is very beneficial, thanks for posting!
    1816 days ago
  • LWLAR7
    Keep going
    1816 days ago
    I always have this in my pantry. I eat it at least twice a week.
    1816 days ago
    LOVE oatmeal!!!!
    1816 days ago
    a staple
    1816 days ago
  • DEE107
    good one thanks for sharing will have to try the pancakes
    1816 days ago
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